Jonathan Wong 4000m row
4,000m
Meters
20:26.3
Time
2:33.2
Pace
213
Calories
| Average Watts | 97 |
|---|---|
| Calories Per Hour | 634 |
| Stroke Rate | 22 |
| Stroke Count | 463 |
| Drag Factor | 133 |
January 31, 2023 09:30:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:26.3 | 4,000m | 2:33.2 | 97 | 634 | 22 |
| 2:50.9 | 500m | 2:50.9 | 70 | 541 | 20 |
| 2:45.0 | 1,000m | 2:45.0 | 78 | 568 | 21 |
| 2:35.5 | 1,500m | 2:35.5 | 93 | 620 | 22 |
| 2:32.2 | 2,000m | 2:32.2 | 99 | 641 | 23 |
| 2:28.1 | 2,500m | 2:28.1 | 108 | 670 | 23 |
| 2:27.4 | 3,000m | 2:27.4 | 109 | 676 | 23 |
| 2:25.3 | 3,500m | 2:25.3 | 114 | 692 | 24 |
| 2:21.8 | 4,000m | 2:21.8 | 123 | 722 | 25 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ sub 2:50 mins/500m, 2nd 1k sub 2:40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:20 mins/500m. Increased stroke rate in last 500 to 24-27. Felt great.